SPORT
Training on holiday:
how to manage adaptation, energy and recovery.
Training on holiday:
how to manage adaptation, energy and recovery.
by Simone Bisello
Holidays are the ideal time to elevate training, but factors such as heat, humidity, altitude, and different schedules require careful management of physical activity and nutrition. Without a correct approach, the increase in training load can generate stress. It is therefore essential to modulate preparation in order to maintain high performance and fully enjoy your workouts.
What happens to the body with the sudden increase in training loads
Holidays are a perfect time to dedicate more to sports activity and improve your fitness. It is therefore natural to increase the volume and intensity of training.
However, it is important to do this carefully: too rapid an increase can lead to annoying post-workout muscle pain, the so-called DOMS (Delayed Onset Muscle Soreness), which appear 24–48 hours after the effort and can hinder the continuity of sessions, or even cause overload problems.
The increase in total training time also entails a greater energy demand. Supporting the body with proper nutrition therefore becomes essential to avoid performance drops and maintain good energy levels day after day.
We must also consider that, during holidays, more demanding environmental conditions may be encountered, such as heat, humidity or altitude, which intensify stress on the body, lengthening recovery times between sessions.
Climate, schedules and environment
On holiday we can increase the workload without tight schedules and in a often favorable context, but we may have to face particular environmental conditions, which make the management of physical activity more complicated.
Heat and humidity intensify sweating, causing a substantial loss of fluids and sodium, an essential mineral to maintain electrolyte balance. In the first days of acclimatization, this loss can exceed 1.5 grams of sodium per liter of sweat, often visible as white halos on clothes at the end of the workout.
Training at altitude adds further difficulty: the rarefied air increases urination and respiratory rate, accelerating dehydration.
Finally, consuming meals away from home makes it complex to maintain a regular and balanced diet in all macro and micronutrients.
How to prepare for training on holiday: practical advice
Do not neglect acclimatization
In the first days, especially in case of significant changes in altitude or climate, it is essential to limit the intensity of training, to avoid excessive physiological stress and prevent over-fatigue. At altitude, for example, the reduced availability of oxygen quickly increases muscle fatigue and slows recovery times. In the first 3–4 days it is always advisable to opt for low-intensity sessions, thus allowing the body to acclimatize and gradually adapt.
Check the frequency and distribution of intense training
During the first week, limit intense or high-load training to a maximum of two consecutive days. Only afterward can you reach a maximum of three consecutive days. Every two or three days of load it is advisable to include at least one day of active recovery, which involves short (no more than an hour) and low-intensity activity. Also consider inserting a full rest day from the specific activity, during which you can perform complementary exercises such as swimming for runners or core stability and mobility exercises for cyclists.
Adjust the training time according to environmental conditions
To reduce heat stress, schedule sessions during the coolest hours of the day, such as dawn or late afternoon. If you train on an empty stomach, or after a light breakfast, it is important to ensure adequate carbohydrate intake starting from the dinner the previous day.
Monitor signs of fatigue and adapt the training plan
Pay attention to parameters such as resting heart rate, sleep quality, muscle sensations and general energy level. If you notice signs of excessive fatigue, reduce the intensity or duration of workouts and increase recovery days.
Consider massages and recovery techniques
To promote muscle regeneration and improve circulation, include in your routine recovery techniques such as massages or the use of foam rollers. These practices help reduce muscle tension, improve joint mobility and can relieve post-workout pain.
Nutrition and targeted supplementation on Holiday
When the volume and intensity of training increase, and environmental conditions change, it becomes essential to adapt one’s nutrition and supplementation.
Carbohydrates for sports activity: the energy base
Training with increasing frequency and intensity implies a significant increase in carbohydrate needs, both in the daily diet and during physical activity. On a daily level, especially if training intensely for several consecutive days, the requirement can reach up to 7–8 grams of net carbohydrates per kilogram of body weight.
During training, it is recommended to take between 30 and 60 grams of carbohydrates every hour, with the possibility of gradually reaching up to 90 grams, in the case of long and very intense activity.
In this context, the use of specific products, such as carbohydrate mixtures in a 2:1 glucose:fructose ratio, available in the form of gels, bars or drinks, represents an effective support to sustain performance, optimize energy absorption and reduce the risk of gastrointestinal discomfort.
Hydration and electrolyte reintegration
During physical activity in hot environments, it is essential to maintain electrolyte balance by replenishing the salts lost with sweat, to counteract fatigue and performance drops. For this reason, the use of isotonic drinks or specific products, such as gels and bars enriched with sodium, is recommended, especially during the acclimatization phase.
In the recovery phase, rehydration takes time. After an intense workout, it may take up to six hours to restore fluid and electrolyte levels. It is recommended to drink about 150% of the volume of fluids lost with sweat, adding 200–400 mg of electrolytes per liter, to promote absorption.
How to estimate fluid loss during trainingA simple way to understand how much fluid is lost during physical activity is to check your body weight before and after training: each kilogram less corresponds to about one liter of sweat lost. To this value, add the fluids eventually taken during exercise. |
Attention to recovery: carbohydrates and protein
Quick recovery is crucial to allow the body to prepare for new training sessions. Within the first hour after exercise, it is important to take a mixture of fast-absorbing carbohydrates and high biological value proteins. Guidelines suggest consuming between 0.5 and 1 gram of net carbohydrates per kilogram of body weight, combined with proteins, preferably whey (from milk serum) isolate or whey with a high content of beta-lactoglobulins.
Essential Amino Acids (EAA): a practical and functional support
Essential amino acids are indispensable for protein synthesis and consequent muscle recovery, but their intake may be insufficient when nutrition is irregular or poor in quality proteins. In these cases, EAA supplementation represents a practical and functional solution: they can be used to complete meals or snacks that do not provide complete protein sources, such as meat, fish, eggs or dairy.
Tart cherry extract and omega-3: complete your recovery
Tart cherry extract is known for its anti-inflammatory and antioxidant properties thanks to the particular polyphenols – anthocyanins – it contains. It is a valuable ally in countering DOMS.
Omega-3s, particularly EPA and DHA, also help reduce inflammation, countering muscle pain. The recommended daily intake is about 1.5–2 grams.
The combined supplementation of tart cherry extract and omega-3 in the post-workout routine contributes to optimizing recovery times, supporting overall performance.
Conclusioni
Training on holiday requires attention: listening to your body and adapting training and nutrition will make it possible to face every session with more energy, less fatigue and greater satisfaction: the ideal mix between performance and enjoyment. |
Bibliography
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IMPORTANT NOTICE: the information provided is for informational purposes only and does not replace the advice of your physician or a qualified healthcare professional. The content is intended for healthy individuals: any dietary regimen or physical activity must be supervised by a qualified professional, as required by Italian law. Enervit S.p.A. assumes no responsibility, as the information is purely educational. Anyone wishing to begin a nutritional or physical activity program should first consult with their trusted specialist.